Calorie Calculator
Professional TDEE & Nutrition Analysis
Nutrition Plan
Maintenance Calories
0
Weight Loss
0
Weight Gain
0
Macro Recommendations
Nutrition Pro Tips
Protein Intake
1.6-2.2g/kg for muscle maintenance
Hydration
35ml/kg body weight daily minimum
Mastering Your Calorie Needs: The Complete Guide to TDEE Calculation
Understanding your Total Daily Energy Expenditure (TDEE) is crucial for effective weight management, athletic performance, and overall health. Our advanced calorie calculator uses the Mifflin-St Jeor equation - the most accurate method validated by clinical studies - to determine your personalized energy needs.
What is TDEE?
Total Daily Energy Expenditure represents the total calories your body burns daily, comprising:
- Basal Metabolic Rate (BMR): 60-70% of total
- Physical Activity: 15-30% of total
- Thermic Effect of Food: 5-10% of total
Why Accurate Calorie Calculation Matters
- ±500 calorie error = 0.5kg/week weight change
- Essential for athletic performance optimization
- Critical for medical nutrition therapy
3 Key Factors in Calorie Calculation
Gender Differences
Men typically need 5-10% more calories
Activity Level
NEAT accounts for 15-50% of TDEE
Weight Management Strategies
| Goal | Calorie Adjustment | Weekly Change |
|---|---|---|
| Loss | -500 kcal/day | 0.5kg/week |
| Gain | +500 kcal/day | 0.5kg/week |
Professional Tip:
Recalculate your TDEE every 4-6 weeks or after 5% weight change for optimal accuracy.
📌 Disclaimer
The results provided by this calculator are for informational and educational purposes only and should not be considered as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any health-related decisions. This tool is designed to support, not replace, professional medical guidance. The creators of this tool are not responsible for any health issues or outcomes resulting from its use.